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Cross Country

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Please note:  We are no longer taking applications for the 25-26 season. 

Contact: Jennifer Gann

Email: JGann@forsyth.k12.ga.us
Phone: (678) 965-5010 x 381134

Eligibility: Open to 6th, 7th and 8th grade students interested in 2-mile trail races or students interested in running for fun. 

Physical and Club Permission slips: All participants must have a current physical form on file through Dragonfly before any practice or training with the group. 

Practices: 

  • Running distance will range from 1 to 3 miles. 
  • Encourage to run 1-2 days independently for 20-30 minutes. 
  • Regular season practice will be Mondays, Tuesdays, and Thursdays from 4:30 - 6:00 P.M., starting around August (after tryouts) until October. 
  • No practice on holidays and Fall Break

Meets:

  • Most Cross-Country meets will be on Saturday mornings for the competition team. 
  • The final meet schedule will be posted closer to the start of the season. 

Pick-up: After practice pick-up will be behind the school in the bus lanes at 6:00 P.M. (unless otherwise noted). 

Attire: Athletes need running clothes and running shoes for practice and can change in the locker rooms right after school. 

Fees: 

  • $100 fee for competition team members covers meet registration for the team, snacks/drinks, team shirt, uniform jersey rental, occasional practice treats and the end-of-season party. Competition members will need to try out for the team. 
  • $50 fee for Club members which covers cost of team shirt, and end-of-season party treats. 

Payments: Families will pay fees through the School Pay app and enter the shirt size for the athlete. 

Parent Meeting: DTBD

Uniforms (Competition Team only): Athletes need to purchase solid black shorts, running shoes, and white shirt/tank tops to wear under the new jerseys. 

Spirit Wear: One cross country t-shirt is included in fees for all members: additional spirit ear can be purchased. 

 

Training Tips:

  • Build Endurance: Focus on easy runs to increase mileage throughout most of the season. 
  • Weather wise: Dress appropriately and consider early morning or evening runs to avoid heat. 
  • Hydrate: Stay well-hydrated.
  • Compete: Look for local 5K and 10K races.
  • Rest: Take at least one day off per week.
  • Warm-up & Stretch: Prepare your body before and after runs. 
  • List to Your Body: Adjust your training based on how you feel (e.g., softer surfaces for shin issues, speed work if feeling good).
  • Log Your Training: Track mileage, pace, and how you feel in a running journal. 

Creative Run Ideas:

  • Listen and count different sounds. 
  • Explore new trails or routes. 
  • Incorporate skipping, hopping, or jumping when you are on a run. 
  • Run with our favorite music at a low volume (be aware of your surroundings). 
  • Create a scavenger hunt list of things to search for during a run. 
  • Plan for a post-run smoothie (protein and recovery).
  • Drink chocolate milk for recovery. 
  • Cross-train (bike, hike, walk, swim, play).
  • Include interval training (speed bursts and jogging).
  • Practice daily stretches for flexibility. 
  • Do balance activates for ankle and core strength.